Healthy Bean soup with kale Recipe

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Healthy Bean soup with kale
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  1. In a large pot, heat olive oil.
  2. Add garlic and onion; saute until soft and the onion is transparent.
  3. Wash the kale, leaving small droplets of water. Saute, stirring, until wilted and a lovely emerald green, about 15 minutes.
  4. Add 3 cups of the broth, reserving 1 cup, 2 cups of the beans, reserving 1 cup, all of the carrots, tomatoes, herbs, salt and pepper.
  5. Simmer 5 minutes.
  6. In a blender or food processor, mix the reserved beans and broth until smooth.
  7. Stir into the soup to thicken it nicely.
  8. Simmer 15 more minutes.
  9. Ladle into bowls; sprinkle with chopped parsley and shredded parmesan.
  10. Serve with a nice loaf of crusty bread to soak up all the yummy broth!
  11. For Vegetarian use the vegetable broth.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 113.96 Kcal (477 kJ)
Calories from fat 44.12 Kcal
% Daily Value*
Total Fat 4.9g 8%
Sodium 93.18mg 4%
Potassium 728.43mg 15%
Total Carbs 15.52g 5%
Sugars 5.48g 22%
Dietary Fiber 2.99g 12%
Protein 5.75g 12%
Vitamin C 68.2mg 114%
Vitamin A 0.8mg 27%
Iron 0.8mg 5%
Calcium 99.4mg 10%
Amount Per 100 g
Calories 34.75 Kcal (145 kJ)
Calories from fat 13.45 Kcal
% Daily Value*
Total Fat 1.49g 8%
Sodium 28.41mg 4%
Potassium 222.11mg 15%
Total Carbs 4.73g 5%
Sugars 1.67g 22%
Dietary Fiber 0.91g 12%
Protein 1.75g 12%
Vitamin C 20.8mg 114%
Vitamin A 0.2mg 27%
Iron 0.3mg 5%
Calcium 30.3mg 10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.1
  • 3

Good Points

  • low calorie,
  • low fat,
  • saturated fat free,
  • very low sodium,
  • cholesterol free

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